How to Replenish After a Crazy Sweaty Power Hour

It’s that “hell yes” feeling after you’ve just pushed through a Power Hour. Your lungs are burning, your arms and legs are shaking; you are dripping sweat. YOU DID IT! Now, you get to move on with the rest of your day feeling great (after a shower of course!). But don’t forget that your body has just gone through some intense training and lost a lot of sweat, so you need serious replenishment.

If you push yourself hard enough in a TITLE Boxing Club workout, you probably use up your muscles’ stored glycogen which is your body’s fuel source, break down muscle due to the intense resistance training and sweat up to 1-2 liters plus lose electrolytes in the body. Um, let’s fix that!

Here’s how to replenish and restore what you’ve lost so you can start gaining results:

1.    Replenish Glycogen

  • Consume foods that have a high glycemic index within two hours after your workout to replenish depleted glycogen levels in the muscle.
  • High GI foods raise your insulin levels, which allows protein, carbs and other nutrients to be delivered to your muscles.
  • Choose a carbohydrate beverage mixed with a scoop of protein powder to refuel your muscles.

2.    Rehydrate with Water

  • Drink half your body weight in ounces of water throughout the day to stay hydrated even before you hit the bag.
  • Drink 8-10 ounces of water throughout your workout and the same amount within 30 minutes after your workout.

3.    Balance Electrolytes

  • Drink at least 12 ounces of an electrolyte replacement drink after your workout.
  • Reducing your sodium intake in general can help increase your body’s ability to retain sodium during exercise.

Easy & Healthy Dessert Ideas

If you have a sweet tooth, but also like to eat healthy, it doesn’t mean you have to pass up on sweet treats. We have some easy, delicious and healthy ideas for your dessert craving that will keep your healthy eating habits in check.

Chocolate Peanut Butter Ice Cream

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Chop and freeze two to three bananas. Once frozen, place your banana pieces into your blender or food processer with two tablespoons of water or almond milk and blend until smooth. Add two tablespoons of your favorite peanut butter and one tablespoon of cocoa powder and mix well. Transfer to a bowl and eat immediately.

Raspberry Chia Seed Pudding

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Combine one cup of coconut milk and a handful of raspberries in a blender until smooth. Pour the mixture into a bowl and add 1/4 cup of chia seeds. Stir together and place in fridge for a few hours, then enjoy.

No Bake Peanut Butter Protein Balls

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1 cup natural peanut butter
1 cup vanilla protein powder
½ cup honey
2-3 cups of your favorite mix ins (sunflower seeds, coconut, chia seeds, chopped almonds, etc.)

Simply mix all ingredients together in a bowl. Once ingredients are combined, use your hands to roll into 1/2 inch balls. Place the protein balls into a storage container with a lid and store in the fridge. They’ll stay fresh at least a week, but we bet they’ll go much quicker than that.

Do you have a delicious go-to heathy dessert that you want to share? We’d love to hear about it in the comments below.

17 Ways to Celebrate Yourself this Summer

It’s the summer of loving yourself! Not the type of pseudo-love in the form of dolled-up selfies or false fronts we put on about confidence. We’re talking about truly loving who you are, flaws and all, and celebrating the authentic and sincere you. How do we begin? Here are 17 small but real ways to begin celebrating yourself and your life this summer!

 1. Be kind to your body and exercise more often. This form of self care affects every part of your life, from your physical health to your mental health and confidence. Find a workout that you love like TITLE and aim to do it 3-5 times a week.

 2. Do the things you love to do. Love hiking? Painting? Singing? Then do it, often. Your hobbies bring you in tune to your true passions and allow you to express your creativity where work sometimes cannot.

 3. Dance weird. That old saying, “Dance like no one is watching,” is so true. Dance in your living room, with your friends, or at a party without any apologies and love every second of it!

 4. Stop comparing yourself to others. This type of self-hate has no place in your life from now on! You are you for a reason, so stop trying to look and act like others.

 5. Get rid of all of the negative (this includes people). Negativity breeds negativity. Surrounding yourself with positive people and experiences is one of the most important ways to love yourself.

 6. Forgive the past and yourself. Holding on to past mistakes or heartbreak can cloud your happiness in the present. Learn to let go of the past so you can learn to be content with who you are today.

 7. Take a healthy risk. When was the last time you did something spontaneous like scuba diving or trying a new food? Taking risks keeps life fresh and helps you realize how fun you are!

8. Laugh out loud. We’re talking about from-the-belly laughter, the kind that makes you snort and cry. Watch your favorite funny movie or get together with friends and tell old stories and truly let it out.

9. Don’t be so serious all the time. There’s a time and place for seriousness, but when you don’t need to be, allow yourself to smile and not take life so seriously, especially over matters like work and money.

10. Be grateful and appreciate your life. Waking up every morning and simply saything “thanks” for another day helps get you on the right track to loving the life you have.

11. Stop complaining to yourself and to others. Complaining, especially about things you cannot change, never solves anything. Focus on what is good and positive in your life daily.

12. Get outside more often. Being in nature, even if it’s just a simple walk with your dog, helps to reset your batteries and helps you appreciate life’s simple pleasures.

13. Travel somewhere you’ve never been. An exciting day trip to somewhere you’ve never been helps you realize all that this world has to offer. Stepping outside of your routine is good for your soul.

14. Smile. Need we say more?

15. Stop judging others. You’d never want someone to judge your choices or appearance, so why do it to others? Judging is usually a reflection on your own confidence, so avoid it altogether.

16. Make home comfy and have a party every day. Light a candle, turn up the music and cook really great food every day at home. Small improvements in your atmosphere helps to bring out the fun vibes in life.

17. Wake up earlier. Give yourself some time each morning to do what you love, like drinking a cup of coffee, taking a walk or reading the news. Rushing around in the morning only adds to your unhappiness each day.

Men’s Health Month: Fitness Tips for Every 30-Something Guy

As a man, building muscle and staying lean in your 20s was easy. You could eat whatever you wanted and didn’t think twice about a burrito or a beer. In your 30s, everything changes. You start to lose muscle mass and bone density due to declining testosterone levels. Toward your later 30s your aerobic capacity declines and you lose stamina. Plus, you start to pack on the pounds, feeling tired and groggy. Good luck with that! Just kidding, we’re here to help! Here are four of the best tips to help you stay lean and healthy into your 30s and beyond.

1. Work Out Your Heart

Your physical fitness peaks in your late 20s and early 30s, but as you inch toward 40, your aerobic capacity declines, making your stamina decrease and making it harder to maintain cardiovascular health. Combat this with interval training like TITLE Boxing Club classes. The signature Power Hour class, broken up into three sections of warm up, boxing or kickboxing and core work, counts as high intensity interval training to help strengthen your heart and maximize your stamina.

2. Focus on Fighting Fat

Remember when you could eat an entire pizza yourself and be hungry three hours later? Those days are diminishing, and it’s because your body doesn’t burn calories at the same rate as it used to, reducing your metabolic (fat burning) activity. Time to rethink your college meal plan. Focusing on whole, nutritious foods and reducing calorie intake is key during your 30s.

3. More Lifting, More Protein

Men over age 30 who are physically inactive tend to lose up to 5% of their muscle mass over a 10-year span. Lower hormone levels and changes in your body’s molecules are to blame. Start a weight lifting routine that challenges your age and pair it with a diet heavy in protein, which provides amino acids that help build muscle tissue. The general rule of thumb is to eat 1 to 1.5 grams of protein per pound of body weight every day.

4. Stretch it Out

Men experience a decrease in their flexibility as they age due to shortening of the muscle and connective tissue in the body. Typical exercises like running, basketball or golf won’t cut it as your only form of activity anymore. Be sure to incorporate flexibility exercises like gentle stretching, foam roller work and TITLE Boxing Club classes for full range of motion activity.

Eric Brooks’ TITLE Journey to a Happier, Healthier Life

After TITLE Boxing Club Co-Owner and NFL quarterback Drew Brees retweeted a TBC Solon member’s transformational photo, we knew we had to learn more about this man’s incredible journey! Eric Brooks of Solon, Ohio, helps us kick off Men’s Health Month by sharing his story below in a heart warming testimonial of personal acceptance, courage and strength. We congratulate Eric on his success in finding happiness and health at TITLE Boxing Club Solon with owner Casey Wandell.

@ericlbrooks: @drewbrees@TITLEBoxingClub I have a testimonial for you! #dropped100lbs#bestshapeofmylife” Awesome!  — Drew Brees (@drewbrees) June 4, 2016

I have a pretty good life… an awesome wife, two great daughters, a career I enjoy but something was missing. I wasn’t 100% happy with myself and deep down I knew why. I just wasn’t ready to admit why.

Eric Brooks June 2014

Eric in June 2014

One Saturday morning in early November 2014, I decided to stop driving past TITLE Boxing Club Solon and decided to stop in and see that it was all about.  There was something magnetic about the place. I was immediately drawn to excitement and intensity. TBC Solon’s Owner, Casey Wandell, happened to be teaching a class when I walked in. He knew why I was there. He could tell I wanted to change my life. I’ll never forget the first thing he ever said to me. “It ain’t easy!” I smiled and replied, “I don’t want easy!” I knew immediately this was the perfect place for me.

I started at TITLE the next morning. I would hit classes a couple nights a week but didn’t change my eating habits and I wasn’t fully dedicated. Finally, in early February 2015, I had a decision to make – buy a 3XL shirt or take ownership of my life and make a change. I knew I had to start living differently, eating differently and training differently. I embraced the changes and am amazed with the results I achieved. Along the way, I set a few goals like lose 25-50-75 lbs, eat better and cleaner, hit the heavy bag at TITLE Boxing Club more often, be able to complete a certain exercise, and more. As the weight came off and I hit the club 4-5-6-7 days a week, I realized that the decision to change was the right one for sure.

June 2015

Eric in June 2015

To me, goals are very important. As I mentioned earlier, I set some and kept setting more as my journey continued. I set one more goal that I wanted to achieve, although looking back it seems like the craziest of all. On February 3, 2016, almost one year from when I committed myself to change, I got on the scale, looked down and my eyes opened so big that the almost popped out of my head. I was down 100+ POUNDS!!!!  I look back to the day I was about to buy a 3XL shirt and laugh.  I am wearing a size large shirt and a 32 pant.  The last time I was in either size was 25+ years ago during high school wrestling.

I had driven past TITLE countless times. I read about TITLE. As a former wrestler, I knew I’d like the intensity but I kept telling myself I wouldn’t like a group class and I would like working with a trainer. Boy was I wrong! I listened to the little voice inside my head for too long. TITLE is the right place for me! The classes are exactly what I needed. The trainers are passionate, motivating and simply AWESOME! All of my fellow members and I feed off of each other’s energy. We are a team.

June 2016

Eric Today in June 2016

I want to stress something. I am not on a diet. To me, diets don’t work. They don’t last. I made a lifestyle change. I made a commitment to my family, to my TITLE family and to myself. I am committed to the change. My wife, kids and TITLE family motivate me every day to keep going. I am very humbled each time a fellow member, a trainer, friends, family members as well as total strangers tell me how I’ve motivated them. While I’m not one to bask in the glory, I love the fact that others are embracing change in their lives too.

Back to Basics: How to Wrap Your Hands

You’re running late for class. You rush into TITLE Boxing Club and throw your bag into a locker, unravel your wraps and start flinging fabric around your hands. Is it under and around the knuckles or over and in between? Three wraps around the wrist or six? Before you know it you’re slapping the Velcro together and moving into warm up position. Good enough.

But wait! Wrapping your hands properly is important because it helps you avoid nasty knuckle scrapes and hand or wrist injuries from whacking the heavy bag.

Unless you’re like our friend at TITLE Boxing Club Cancun, famous for his 10-second hand wrapping, it’s going to take us all a minute or two to wrap our hands properly so our knuckles and wrists have lots of protection and security.

Let’s get back to the basics and learn how to wrap our hands for the first time (or fifth). Here’s a great video from TITLE Boxing Club Knoxville with Ashley showing you a basic hand wrap.

Michael from TITLE Boxing Club NYC shows you another hand wrap variation here.

Clearly, there’s no right way to wrap your hands; it’s all about personal preference and making sure you are protected in the wrists and knuckles. But, there is a wrong way! Never wrap your hands too tightly because you could cut off circulation which causes all sorts of bad things to happen. You should be able to make a fist comfortably and your hands should feel good inside your gloves. If they don’t, take the gloves off and try again. Now, go Hit it Hard!

Back to Basics: What to Eat Before Boxing or Kickboxing Class

Next in this month’s Back to Basics blog series: we want to know what snacks you eat before class! We really hope you have an answer to that question, and never take a class on an empty stomach. A light, healthy snack gives you the fuel you’ll need maintain the intensity throughout your entire workout.

We recommend a light (200-300 calorie) snack consisting of complex carbs and lean protein about 45-60 minutes before your class. Doing so will aid in muscle development. Research shows that if you work out on an empty stomach, about 10% of the calories burned will come from protein, which includes lost muscle. That sounds pretty terrible doesn’t it? Let’s avoid that scenario.

You’ll learn what works for your body over time, but try to stick to 200-300 calories per snack. Below are five quick and easy snack ideas that you can try before your next workout.


A banana is loaded with digestible carbohydrates and potassium (of course), which helps your body maintain nerve and muscle function.

Greek yogurt with fruit

Greek yogurt is packed with high-quality protein, which will carry you through your workout and beyond. Adding the fruit gives your body some quick fuel to burn during the workout.

Apple and peanut butter

An apple with a couple tablespoons of peanut butter is a tasty carb fuel-up that will keep you going,

Whole grain bread with turkey

Whole grain bread is an excellent source of complex carbohydrates, which will give you plenty of energy. Top it off with a couple of slices of lean turkey or hard boiled eggs for a protein boost.

Cottage cheese and fruit

Top a half cup of cottage cheese with some blueberries or pineapple for a quick supply of energy.

Don’t forget to drink plenty of water before and after your workout.

Now you might be wondering what to eat after your boxing workout.

After exercise, your body needs protein to recover. Eating the right protein after a workout provides amino acids to muscles, which are necessary for repair and growth. Try the following after your next workout.

  • chocolate milk
  • protein shake or bar
  • low fat string cheese
  • pita and hummus 

Note: Everyone’s body is different. What works for one person may not work for another. Experiment with your nutrition, hydration, and timing but do not consume processed junk foods before or after your workout.

Back to Basics: Why Boxing is the Workout that Works

This month, we’re getting back to the basics. We’re dropping our fad diets and lame workouts, putting away our excuses and wrapping up our hands for some good ol’ fashioned sweat sessions at TITLE. It’s easy to get wrapped up in what other people are trying in health and fitness, and we forget that results will only come when we put in the hard work. So, what makes boxing such a great workout? Let’s recap and get back to the basics.

Full Body Blast

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Ask anyone about his or her first class at TITLE Boxing Club and you’ll probably be met with something like “best workout ever,” or “kicked my butt.” Punching and kicking a 100 pound heavy bag is new for most people, and the intensity of making contact with the bag hundreds of times in a class works every part of your body. Plus, TITLE Boxing Club workouts including a 15-minute warm-up with callisthenic drills like jumping jacks, squat jumps, shadow boxing and high knees, all designed to work your entire body and get your heart rate up before the real deal begins.

Strengthens Your Core

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When you throw a proper punch or power into a kick, your entire core is engaged. You’re moving and twisting through the abdominals to fire strong, precise blows one after the other, meaning your midsection gets a serious workout. Plus, TITLE Boxing Club workouts include 15 minutes of core exercises at the end of class, so your midsection is engaged throughout the entire Power Hour, leading to impressive strength. Hello, abs, nice to finally meet you.

Improves Speed & Agility

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Watching a boxer move at lightening speed around the opponent is a thing of amazement. It’s all because of the reactive motions and footwork needed to follow a moving target while preparing to strike. With time (and some Personal Training mitt work!), your technique will improve, allowing you to naturally flow into a fast rhythm of punch or kick combinations. Plus you’ll notice improved hand-eye coordination, meaning better balance and agility – all good things for those of us who tend to feel athletically awkward!

Tones Without Bulking

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FOBU, “Fear of Bulking Up,” is real. Fine, we just made it up – but for some people, being toned and strong is more important than getting unrealistically huge. Welcome to boxing, my friends. There’s no better way to get long and lean arms and legs, because boxing targets your back, shoulders, arms, core, glutes, quads and calves. It leaves nothing out, and we love that.

Makes You Feel Better

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We all know that good exercise helps to decrease stress by increasing endorphins. And while a long, sweaty run outside on a beautiful day is always a good go-to, there’s something so gratifying about making physical contact with something and letting it all go. The stress of your job, home, and life in general is left on the bag with every jab, cross, hook and uppercut. Throw your punches and throw away your worries. Works every time.

Un-Boring Cardio

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If we have to spend another minute on a treadmill or elliptical staring at TV shows we can’t hear, we might lose it. Thanks to TITLE Boxing Club, the days of dreadful cardio are done. Boxing and kickboxing classes, by nature, safely increase your heart rate and burn calories steadily for the cardiovascular health benefits we need. Because of the intensity of class and the need to pay attention to the trainer shouting combinations, the rounds fly by and before you know it the hour is done and you’re feeling amazing.

Real Life Tips for Being a Morning Workout Person

Mornings are rough for all of us. But how do some manage to turn on their superhero powers and get out of their warm cozy bed to go workout? It’s all about being easy on your brain when it hasn’t even had a chance to wake up yet! Plan, prepare and leave your excuses on the pillow with these tips from the TITLE Boxing Club Marketing Team.

As a mom, Audrey knows the struggle of balancing your own routine with your family’s needs. Her practical ideas are invaluable:


“Set two alarms – one by the bed and one that makes you actually get out of bed to turn it off on the other side of the room. Also, have everything ready to go like your gym bag, work clothes, kids clothes, lunches, water and snacks the night before. You can even pack some of your things in your car the night before so it’s less you need to grab in the morning.” – Audrey, Brand Manager

Brooke is a busy professional who is constantly on the go and traveling for work, so planning ahead is a priority. Here are some of her go-to methods.

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“Schedule your workouts ahead of time in your planner like you would any other appointment and make sure you keep it. Setting time aside for yourself and your health is key. Also, put your workout clothes by your bed the night before so you have one less thing to think about and create an excuse for in the morning.” – Brooke, Senior Director of Marketing

Planning a wedding on top of a demanding work schedule is a stressful reality for Jenna. Here are her tips for staying on track through busy times.

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“Plan your workouts with a friend or your significant other. You’d never bail on them for happy hour, so you won’t skip out on your workout plans either! Also, fall asleep (meaning no Instagram in bed) at least 8 hours before your alarm is set to go off. When it does, you’ll know lack of sleep isn’t an excuse for hitting snooze!” – Jenna, Digital Marketing Coordinator

5 (Funky) Fresh Ways to Spring Clean Your Workout Routine

The winter isn’t just rough on our skin and hair; our workout routines can suffer as well through the bitterly cold weather and short, dark days. It can make us seriously unambitious, prone to comfy clothes and Pinterest, and leaves us in a funk! The good news is the birds are chirping, the tulips are blooming and spring is right around the corner. So let’s talk about cleaning up our workout routines and getting back to our favorite healthy habits. (Yes—healthy habits can be your favorite!)

Plan Tonight for an Easy Tomorrow

Before you go to sleep, pick out your workout clothes and set them by your bed for an easy, no-excuses outfit that you can throw on when your alarm wakes you up early for that 5:00 a.m. Power Hour. It’s even smart to prep your water bottle, protein powder or snack with your gym bag the night before so you don’t forget anything when you have to get up and go.

Eat (a Big) Breakfast

Not a morning workout person? Begin your day early anyway and make a big, nutritious breakfast with protein that will kick-start your metabolism. Eating like a king or queen in the morning will give your body nourishment for the start of your jam-packed day, and help you stay energized until your evening workout.

Treat Yo-self

Warmer weather is as good an excuse as any to treat yourself to a new pair of workout pants, new Nikes or those TITLE boxing gloves you’ve been eyeing. New workout gear is one of the best ways to motivate yourself to get back into your routine and look great doing it!

Be a Tall Drink of Water

Don’t want to get up and turn off The Bachelor to do anything cardio related? Us, too. The lack of energy and willpower is real. But the solution is simple! Drink more water. (Think: probably a gallon more!) Not only does more water in your diet help your energy, but it also helps to beat the bloat. Hello, you tall drink of water, you! Plus, staying hydrated means you recover faster and you can get to your next TITLE class without any serious struggle. Take note: water down, power up!

Keep a Journal – For Real

“Has it really been two weeks since I’ve worked out?” We all know the feeling. Between work, family and relationships, we tend to forget that oh-so-important “me time.” Start keeping a journal or a list in your phone of all of your workouts. Accountability is key for progress!